How to Choose the Right Type of Therapy for Men

How to Choose the Right Type of Therapy: A Guide for Men

September 10, 2026

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How do you know what type of therapy is right for you? With options like CBT, DBT, psychodynamic therapy, somatic therapy, and group therapy, finding the right starting point can feel overwhelming.

In this episode of the Men’s Therapy Podcast, the conversation explores how men can better understand different approaches to therapy and recognize what they actually need from the process.

Some forms of therapy are highly structured and focus on building practical skills. Others focus on deeper patterns, unconscious processes, conditioning, and changing the way you experience yourself and the world.

The episode also explores why therapy can sometimes feel like you’re “talking in circles,” how to know whether your therapist is a good fit, why group therapy can create accountability and connection, and why many young men are struggling with identity, online isolation, dating, and male friendships.

Ultimately, effective therapy isn’t simply about finding the most popular approach. It’s about understanding what you’re struggling with and finding a therapeutic environment that helps you move forward.

Who is this episode for?

This episode is for men who:

Want to start therapy but don’t know where to begin
Have tried therapy but didn’t feel like it was helping
Understand their problems intellectually but struggle to change
Want something more action-oriented than traditional talk therapy
Are interested in men’s group therapy

What are the different types of therapy?

The episode broadly divides therapy approaches into two categories.

The first includes structured, skills-building therapies, such as CBT and DBT. These approaches can help people develop practical skills for managing emotions, navigating conflict, practicing mindfulness, clarifying values, and changing unhelpful behaviors.

The second category includes approaches such as psychodynamic therapy, somatic therapy, and motivational interviewing. These approaches can be particularly useful for people who already understand themselves intellectually but continue to repeat the same patterns.

Is CBT or structured therapy right for me?

Structured, cognitive-based therapies can be useful if you feel overwhelmed, scattered, or unsure how to handle difficult situations. These approaches often involve worksheets, exercises, homework, and specific skills. They can help people learn how to manage intense emotions, navigate conflict, develop healthier habits, and respond differently to difficult situations.

If you feel like you need more structure and practical tools, a skills-based approach may be a good place to start.

What if I already understand myself but can’t seem to change?

Understanding yourself doesn’t always lead to changing your behavior. Some men are highly intellectual and spend a lot of time analyzing their thoughts, but still find themselves repeating the same patterns. For these men, approaches such as psychodynamic or somatic therapy may offer something different.

The focus can move beyond what you consciously know and toward the deeper patterns influencing how you think, feel, and behave. The episode describes these patterns as conditioning—habits and strategies that may have developed because they once worked or helped you cope. Changing them can require more than willpower.

How do I know if therapy is actually working?

One of the simplest ways to find out is to ask your therapist.

What are we working toward?
Why are we using this approach?
How do you think therapy is helping me?
Where do you think I am getting stuck?

A good therapist should be able to explain their approach and engage with your feedback.

If you say that something isn’t working, the therapist should be willing to have a conversation about it. They may adjust their approach or, when appropriate, help you find someone who is a better fit.

Why can group therapy be powerful for men?

Group therapy creates something individual therapy cannot fully replicate: interaction with other people in real time. A men’s group can provide accountability, feedback, challenge, and support. Instead of simply talking about a problem week after week, other men can ask questions such as, “What are you actually going to do differently?”

Groups can also create a sense of belonging. As men work through their own challenges, they can eventually support and mentor others who are facing similar struggles.

What is the biggest takeaway about therapy and men’s mental health?

There isn’t one type of therapy that works for every man. Some men need structure and practical skills. Others need deeper exploration of unconscious patterns and conditioning. Some may benefit from individual therapy, while others may gain something powerful from the accountability and connection of a men’s group. The important thing is to understand what you actually need rather than choosing an approach simply because someone else recommends it.

Therapy can help you understand yourself. But for many men, the deeper goal is to take that understanding into real life, to change how you live, connect, work, date, and build relationships.

Where can I find Marc Azoulay?

You can find Marc at his website Men’s Therapy Online, where he offers therapy, coaching, and a free Slack community for men.

Ready to go deeper? Men’s Therapy Online offers Individual therapy built specifically for men. Also consider joining the Men’s Group and the free Slack Community where over 250 men have real conversations about growth, identity, and men’s mental health.

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Disclaimer: MTO connects men with licensed practitioners who provide guidance and support for navigating the challenges of modern life. These coaching services are not a substitute for mental health treatment, emergency services, or crisis support.